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Nutrition

All articles tagged with #nutrition

Protein Power for Gym Gains: How Much and When to Eat
health13 hours ago

Protein Power for Gym Gains: How Much and When to Eat

Regular exercisers need more protein than the average person (RDA about 0.8 g/kg/day; athletes may need 1.6–2.4 g/kg). Distribute protein across 3–5 meals daily rather than loading up at dinner, and don’t rely on post-workout timing alone to build muscle. Choose leucine-rich proteins with omega-3s and vitamin D, such as salmon, eggs, yogurt, chicken, and beef, and be mindful of saturated fat and missing other nutrients if you overdo protein. A protein shake can help when meals aren’t soon available, but protein alone won’t build muscle without the workout.

via GQ|
#fitness#health#muscle-building
Healthy-Label Traps: 23 Foods That Undercut Your Diet
health1 day ago

Healthy-Label Traps: 23 Foods That Undercut Your Diet

BuzzFeed highlights 23 popular ‘healthy’ foods that can be unhealthy in disguise, from chocolate hazelnut spread and veggie straws to detox drinks, restaurant salads, fruit juice, muffins, protein bars, and more, noting high sugar or calories and the marketing tricks behind “all‑natural” and “organic” claims. Nutritionists and readers stress checking nutrition labels, serving sizes, and actual ingredients to avoid being misled by wellness branding.

via BuzzFeed|
#consumer-awareness#food-labels#health
Nutritionists Rank Grocery Hot Dogs: Healthiest Picks to Avoid the Salt Bombs
food-and-drink2 days ago

Nutritionists Rank Grocery Hot Dogs: Healthiest Picks to Avoid the Salt Bombs

Nutritionists rate store-bought hot dogs from healthiest to least healthy, favoring uncured, whole-meat options (beef, turkey, chicken) with lower sodium and minimal ingredients, while flagging traditional, high-sodium, heavily processed brands. Veggie dogs can be reasonable but vary in processing; labels like “uncured” or “no nitrates” aren’t guaranteed safer. For a healthier grill, look for options with less than about 400 mg sodium per serving, read ingredients carefully, and enjoy hot dogs in moderation.

via HuffPost|
#food-and-drink#hot-dogs#nutrition
Start Small, Stay Flexible: Practical Intermittent Fasting for Weight Loss
health3 days ago

Start Small, Stay Flexible: Practical Intermittent Fasting for Weight Loss

Intermittent fasting can aid weight loss for some people, but it’s not universal. Start with shorter windows (like 12:12) and increase gradually, focus on timing rather than deprivation, and prioritize high‑quality foods. Be mindful of overeating during eating periods, and recognize that women may need shorter fasting windows. IF isn’t recommended for children, pregnant/breastfeeding individuals, or certain medical conditions without medical supervision, and sustainability and personalization are key for long-term success.

via Healthline|
#habits#health#intermittent-fasting
Non-UPF Labels Won’t Fix America’s Diet, Critics Warn
lifestyle6 days ago

Non-UPF Labels Won’t Fix America’s Diet, Critics Warn

Washington Post Unearthed columnist Tamar Haspel argues that “non-ultra-processed” labels are unlikely to improve American diets because there is no universal UPF definition and such labels primarily reflect manufacturers’ incentives to sell more food, not to improve health; experts remain skeptical about their impact and say meaningful change would require broader policy actions and consumer education.

via The Washington Post|
#diets-and-dieting#food-and-beverage-manufacturing#health
Nightshades Aren’t Inflammation Triggers, Experts Say
health6 days ago

Nightshades Aren’t Inflammation Triggers, Experts Say

Nightshade vegetables (tomatoes, peppers, potatoes, eggplant) are not generally inflammatory; they provide antioxidants and nutrients that may reduce inflammation. Some people with IBS/IBD or alkaloid sensitivities could experience gut symptoms, so an elimination diet can test tolerance. Cooking reduces alkaloids, and avoid green potatoes or sprouts. Overall, nightshades deserve a place in a healthy diet.

via National Geographic|
#alkaloids#elimination-diet#health
Protein by Design: Why Variety Beats Single-Source Protein
health7 days ago

Protein by Design: Why Variety Beats Single-Source Protein

Experts urge a mix of protein sources to meet amino-acid needs and nutrient goals while weighing health and environmental factors. The piece reviews beef, pork, chicken, fish, eggs, beans, lentils, tofu and protein powders, outlining protein content, benefits (fiber, vitamins, minerals) and drawbacks (fat, sodium, processing, cost). It emphasizes prioritizing whole foods and notes that daily protein guidance is about 1.2–1.6 g/kg body weight, with room for individual variation and preference.

via The Guardian|
#animal-protein#diet#health
The 40s Diet Blueprint to Extend Your Lifespan
health8 days ago

The 40s Diet Blueprint to Extend Your Lifespan

Experts say that in your 40s it’s wise to adopt a plant-forward, minimally processed diet rich in nuts, seeds, legumes, and adequate protein, while prioritizing whole foods over smoothies. Emphasizing patterns like the Mediterranean, DASH, or MIND, and maintaining a healthy weight with regular movement and limited alcohol, could significantly extend lifespan—roughly a decade for many people.

via HuffPost|
#aging#health#longevity
Watermelon May Boost Heart Health and Diet Quality
health-and-medicine8 days ago

Watermelon May Boost Heart Health and Diet Quality

New research finds watermelon consumption is associated with higher-quality diets and better nutrient intake, including more fiber, minerals, vitamins, and antioxidants, while lower in added sugars and saturated fat. A small clinical trial suggests watermelon juice may help preserve vascular function during hyperglycemia by supporting nitric oxide pathways via L-citrulline and L-arginine. Watermelon's high water content makes it hydrating and low in calories, and its lycopene content may further support cardiovascular health, but larger long-term studies are needed.

via ScienceDaily|
#diet-quality#health-and-medicine#heart-health
Daily almonds as a snack may reshape gut health and fullness signals
nutrition9 days ago

Daily almonds as a snack may reshape gut health and fullness signals

In a small, four‑week, calorie‑matched study, adults with overweight or obesity who replaced typical snacks with 42.5 g of almonds showed a rise in beneficial gut bacteria linked to butyrate, lower inflammatory markers, and higher satiety hormones (GLP‑1 and PYY). The almond diet also produced a mild ketosis‑like metabolic signal. However, the study’s small size (n=15) and focus on calorie balance mean results should be interpreted cautiously; almonds remain energy‑dense, so this is about snack quality, not unlimited consumption.

via SciTechDaily|
#almonds#appetite#gut-microbiome
Four nutrients in daily diet linked to lower depression odds, study finds
mental-health10 days ago

Four nutrients in daily diet linked to lower depression odds, study finds

A US study using NHANES 2017–2018 (n=5,068) found that higher intakes of dietary fiber, folate, magnesium, and selenium were associated with lower odds of depressive symptoms (PHQ-9 ≥10). Folate showed the strongest inverse link, with the highest intake tied to about 45% lower depression risk; fiber also showed robust associations, while magnesium and selenium were less robust after broader adjustments. The results are cross-sectional and modest in size (OR roughly 0.72–0.81 per 1-SD increase; Cohen’s d ~0.16–0.25), so they do not prove causality or support supplements. The authors advocate focusing on diverse, whole-food dietary patterns rather than pills, note average fiber intake was only about 16.6 g/day (below 25–38 g/day), and stress the need for longitudinal studies to confirm temporality and explore subgroup differences.

via PsyPost|
#depression#fiber#folate
Vitamin B12: fueling aging muscles by reviving mitochondrial energy
science10 days ago

Vitamin B12: fueling aging muscles by reviving mitochondrial energy

New Cornell-led research shows that even modest Vitamin B12 shortfalls can degrade aging muscle energy by harming mitochondria: B12 deficiency reduces mitochondrial DNA integrity and respiratory capacity, while short-term B12 supplementation in older mice doubled mitochondrial complex IV activity and boosted energy, suggesting blood B12 levels could guide precision nutrition to counter age-related muscle decline.

via Earth.com|
#aging#mitochondria#nutrition